4:50 mile plus 231m in 45 will do it. Your 10k pr is a bit better than mine and that is equivalent to somewhere between about 4:30 and 4:40, so you should be able to do it but running solo may make it difficult.
i thought it would be close, so i'd need to taper, running on tired legs wouldn't work. if people here think i'm not close, then i won't bother.
Just give it a go. No taper, no specific training. See how close you are and then reassess. Its 1.84 km. Do it at literally anytime even right before or after a daily run. No need to get the record in one go ... your "won't bother" comment makes no sense unless you aren't within a reasonable driving distance of the area.
This post was edited 2 minutes after it was posted.
Oh so its in Thailand and you are not in Thailand? I guess your post makes a bit more sense now.
If you want to have a holiday in Thailand, and this is a little side adventure, go for it! But I would never chase a strava record as a main reason to justify traveling long distance.
If you do go for it. Do it on day one. This allows you to give it a second go if you are close, and if you do get it in your first go, you can then eat a bit more adventurously on the rest of your trip and worry less about getting travelers Diareah from the absolutely amazing Thailand street food.
the first 2 reps were like an 8.5 or 9/10 effort and the last one was a 9.5/10 effort
in December i ran 750km plus 30 hours of cross training, mostly cycling. so my legs aren't fresh. i think i'm aerobically fitter than when i ran that 33.13 because that was a full 12 months ago and I've been training pretty consistently and high volume all year. I've only just started easing off in the last week or so, for a 10k race at the end of january.
Your 1.84 km course record seems a bit soft--4:54 mile pace plus hold on for 42 seconds. I could have done that after my freshman year in high school and I was very mediocre. Lots of Chicago area 2M races with bunch of 15-18 y/o guys going through mile in low 4:40's and accelerating later. That wouldn't have been a workout I'd be excited to attempt--maybe only after a night of heavy drinking and people egging me on
5k at 5:09mi / 3:21km pace (15:59) 3000/3200/2-mile at 4:57mi / 3:04km pace (9:13/9:53/9:57) 1500/mile at 4:38mi / 2:53km pace (4:18/4:39)
Can you run a run-16:00 5k or very close? How does a sub-10:00 two-mile sound?
As an endurance guy, that seems necessary if you're going to run your 10k-predicted paces for this much-shorter effort, basically halfway between a mile and a 2k.
Hello again, first I just want to say whoever read this thread and then went to the park a few days later and got the segment record before i had a chance is out of order. Pretty furious tbh.
Today I made an attempt, whilst the sun was still out and the park was busy. Last saturday i ran a 48k race, zone 2 effort, sunday i ran a 42k race, zone 3 effort, and monday i jogged 38k. So probably not recovered from that.
Got 3rd on the leaderboard, 26 seconds off the lead. It's a good opener. I feel like I left about 10 seconds on the table dodging around people and running in the heat of the afternoon. And maybe another 10 seconds running on kind of tired legs.
If you read what he wrote on strava he's even saying he had some kind of asthma attack mid run. He's really rubbing it in. I can't let this go unchallenged
Hello again, first I just want to say whoever read this thread and then went to the park a few days later and got the segment record before i had a chance is out of order. Pretty furious tbh.
Today I made an attempt, whilst the sun was still out and the park was busy. Last saturday i ran a 48k race, zone 2 effort, sunday i ran a 42k race, zone 3 effort, and monday i jogged 38k. So probably not recovered from that.
Got 3rd on the leaderboard, 26 seconds off the lead. It's a good opener. I feel like I left about 10 seconds on the table dodging around people and running in the heat of the afternoon. And maybe another 10 seconds running on kind of tired legs.
I will try again in a few weeks.
Even if you achieve the segment record, the strava segment around a lake in 5:36 or faster is impossible. This is because a body of water of that size is a pond!